Open appTake the free test
← All exercisesHips · Posterior chain

Squat With Plate

Activation · Standing · Weight plate

QuadsLower back

What you should feel

Tension in the hips and upper back.

How to do the Squat With Plate

  1. Stand with the plate against your chest and abs tight.
  2. Push the plate forward while in a deep squat position, with your back straight.
  3. Pull the plate back to your chest, and stand.

Muscles and zones

Works the quads, lower back.

Alternatives

Kang Squat
Not sure which moves you need?

Take the free mobility test and Sprung builds a daily routine around your tightest zones.

Take the free test